If you’re new to running and preparing for upcoming races in Hong Kong, focusing on strength training could be key to preventing injuries. A recent study of 325 novice runners revealed that strengthening the hips and core is the most effective way to reduce injury risk compared to focusing on the ankle and foot muscles or doing static stretches.
Conducted over 24 weeks in Finland, the study involved 245 female and 80 male runners, averaging 40 years of age. Participants were divided into three groups to test the efficacy of different exercise approaches: hip and core strengthening, ankle and foot strengthening, and static stretching.
The researchers aimed to determine whether a “top-down” or “bottom-up” strengthening method was better. The top-down approach targets muscles around the hips and core—such as the lower back, pelvis, and abdomen—to minimize joint movement in the lower limbs, thereby decreasing injury risk. Conversely, the bottom-up approach focuses on strengthening the smaller muscles around the ankle to reduce strain on the ankle, knee, and hip joints.
Each group participated in 30-minute exercise sessions followed by a 30- to 75-minute run, twice weekly. A physiotherapist guided them through eight exercises tailored to their group’s focus.
The study found that the hip and core strengthening group had a 39% lower rate of overall injuries and a 52% lower rate of overuse injuries compared to the control group, which performed static stretches. In contrast, the ankle and foot group did not show a reduction in injuries and even had higher rates of acute injuries, such as muscle strains from high-speed or uphill running.
Lead researcher Dr. Mari Leppänen of the Tampere Research Centre of Sports Medicine emphasized the importance of these findings, noting that many novice runners abandon the sport due to injuries. The study, published in the British Journal of Sports Medicine, suggests that incorporating hip and core exercises into a running routine can significantly reduce injury risk and support long-term engagement in recreational running.
Dr. Leppänen recommends the following exercises to strengthen the hips and core:
- Lunges
- Pelvic lifts
- Hamstring curls
- Hip abductors (e.g., standing leg lifts)
- Hip flexors (e.g., knee-to-chest stretch or bridge pose)
- Planks
These exercises can be done at home with minimal equipment like minibands or at the gym. Performing them two to three times a week for 15 to 20 minutes is sufficient to help reduce running-related injuries. As you become stronger, it’s important to increase the intensity by adding repetitions, sets, or weight.
Cardeux Nel, a sports physiotherapist at the Hong Kong Foot Clinic and an experienced trail runner, also supports the top-down approach. She advises runners to build hip and core stability through exercises like crab walks, side planks, and progressive squats. “These exercises activate and strengthen the glutes, hip abductors, adductors, and core stabilizers, creating a stable foundation for efficient movement,” Nel says.
For those interested in improving their running form and reducing injury risk, starting with a strong foundation in hip and core exercises is essential. Explore online resources or consult a physiotherapist for personalized guidance on these beneficial training routines.
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